Mokhoa oa ho etsa li-pancake ho latela risepe ea Ducan
Lipanekuku ke sejana sa setso sa Russia. Ho na le palo e kholo ea likhetho tsa ho pheha, lelapa ka leng le na le risepe ea khoebo. Ho tlatsoa ha nama kapa meroho ho fetola pancake hore e be sejana se hlabosang, chisi ea kottage kapa jeme - e be sopho, o ka ba oa etsa kuku ho bona!
Ho thoe'ng haeba ho nona haholo kapa lefu la tsoekere le u qobella ho ja? Litsing tse ngata tsa lijo tsa bophelo bo botle, ke lijo tse tsoekere le tsa phofo tse thibetsoeng. Tsoekere e hloekisitsoeng le phofo ea koro li na le lik'hilojule tse ngata empa ha li na sebopeho. Ha ba na limatlafatsi le livithamini.
Sistimi ea phepo e nepahetseng ea Dr. Ducan e thusa batho ba etsang qeto ea ho loana liponto tse eketsehileng. Sebakeng sa diresepe tsa setso, o sebelisa tse tšoanang, feela ho tsoa lihlahisoa tse amohelehang le tse phetseng hantle.
Kakaretso ea khale ea tlhaselo
Matsatsi a 4-5 a pele a phepo ea Dukan a bitsoa tlhaselo. Nakong ena, ho na le khano e felletseng ea lik'habohaedreite, lijo li kenyelletsa feela lihlahisoa tsa protheine: nama e omeletseng, lihlahisoa tsa lebese, mahe.
Karolo ea phofo ho risepe e bapaloa ke oat bran. Ke lijo tsa mantlha lijong mme li jeoa letsatsi le letsatsi. Ho sebelisoa senoko-monate sebakeng sa tsoekere, 'me phofo e bakang e tla etsa hore li-pancake li fole.
- lebese le tlotsitsoeng kopi e le 1
- chisi ea kottage 0% 60 g
- lehe la kana 2 likhomphutha
- oat bran 30 g
- moemeli oa tsoekere 10 g
- letsoai p tsp.
- phofo e bakang ½ tsp.
Likhalori: 71 kcal
Liprotheine: 5.5 g
Mafura: 3.2 g
Likhabohaedreite: 4.4 g
Otla mahe ka letsoai le lenyane.
Senya khoele e halikiloeng ka sefe kapa ho sila ka blender.
Senya lekala ka har'a grinder ea kofi kapa ka blender ho fihlela phofo.
Kenya chisi ea kottage, lebese le senotlolo ka har'a lehe, hlohlelletsa.
Eketsa matlapi a kopantsoeng le phofo e bakang, kopanya le ho otla ka se tsoakanyi kapa blender ho fihlela boreleli.
Boha ka skillet e tlotsitsoeng ka oli ea mohloaare.
Ho ka fanoa ka yogurt e se nang mafura e nang le mafura.
Boleng ba phepo ka 100 g:
| Liprotheine | Mafura | Likhabohaedreite | Likahare tsa khalori |
|---|---|---|---|
| 5.5 g | 3.2 g | 4.4 g | 70,5 kcal |
Kakaretso ea lekala
Mona starch ea poone e bapala karolo ea phofo. E ka sebelisoa ho tloha mokhatlong oa bobeli oa phepo.
Lisebelisoa:
- Lebese 1.5% - ml.
- Lehe la kana - likhomphutha tse 2.
- Starch ea poone - 2 tbsp. k.
- Cottage chisi e nang le mafura a tlase - 1 tbsp. k. ka selaete.
- Monate - Letlapa le le leng.
- Letsoai le lenyane.
- Soda e ntlheng ea thipa.
- Metsi - 3 tbsp. k.
Ho pheha joang:
- Kopanya mahe, lebese le letsoai, otla ho fihlela ho bata.
- Haeba setlolo se le lerootho, otla ka blender kapa sila ka sefe.
- Kenya chisi ea kottage, senotlolo le soda ka har'a lehe, kopanya ho fihlela boreleli.
- Butle-butle eketsa starch, o hlohlelletsa boima ba pancake e le hore ho se ke ha e-ba le likutu.
- Otla ka blender kapa mixer ho fihlela o boreleli.
- Tšela metsi a belang, hlohlelletsa boima.
- Lubisa pane ka palo e nyane ea oli ea meroho, e futhumatse hantle.
- Re baka lipanekuku.
Boleng ba phepo ka 100 g:
| Liprotheine | Mafura | Likhabohaedreite | Likahare tsa khalori |
|---|---|---|---|
| 5.74 g | 3.5 g | 4.3 g | 73 kcal |
Lipanekuku li ba boreleli, ha li tabohe ha u thatela ho li tlatsa.
Ho lokisetsa video
Kefir risepe
Ka lebaka la kefir, li-pancake li monate.
Lisebelisoa:
- Kefir - khalase e le 1.
- Oat bran - 2 tbsp. k.
- Koro bran - 1 tbsp. k.
- Lehe la kana - likhomphutha tse 2.
- Starch ea poone - 1 tbsp. k.
- Monate hamonate ho latsoa.
- Letsoai le lenyane.
- Soda e ntlheng ea thipa.
- Metsi - linoelo tse 0,5.
Litokisetso
- Sila lekala.
- Tšela motsoako oa matlapi ka kefir 'me u tlohele ho ruruha metsotso e 15.
- Otla mahe ka letsoai, kopanya le kefir.
- Tšela ka starch, tsosa.
- Qhala soda e bakang ka metsing a belang.
- Tšela metsi ka bonolo ha u ntse u hlohlelletsa motsoako.
- E tlohelle halofo ea hora.
- Boha ka skillet ka oli e nyane.
Boleng ba phepo ka 100 g:
| Liprotheine | Mafura | Likhabohaedreite | Likahare tsa khalori |
|---|---|---|---|
| 5.6 g | 3.0 g | 11,7 g | 96,4 kcal |
Malebela a Sebetsang
Na u khethile risepe e loketseng? Malebela a latelang a tla u thusa ho qoba mathata nakong ea ho pheha. Ho etsa li-pancake ho ea ka thabo ea Ducan ka ponahalo e khubelu le tatso, latela malebela ana.
- Sebelisa metsi a chesang feela ho lokisa hlama, sena se eketsa ho tsitsisa ha starch.
- Ho tlohela hlama ea starch ho lula nakoana e tla ntlafatsa ponahalo le tatso ea li-pancake tse felileng.
- Hlakola starch metsing a letsoai ho qoba ho kopana.
- Lekala, le ha e le fatše hantle, le lula botlaaseng ba boima. E hlohlelletse khafetsa.
- Letsoai le feteletseng le thibela hlama hore e se ke ea belisoa 'me li-pancake lia fetoha.
- Ho molemo ho sebelisa moetsi oa li-pancake bakeng sa ho baka. E na le botlaaseng ba eona kahoo ha e chese haholo.
- Ha u khetha pane ea ho baka, khetha lipane tse tlotsitsoeng ka Teflon.
- Pele fafatsa pane ea kamehla e halikiloeng ka letsoai, hlakola ka lesela la k'hothone, ebe feela o tlotsa ka oli e nyane.
- Hlatsoa skillet ho fokotsa tšebeliso ea oli.
Mokhoa oa ho ja hantle ho latela sistimi ea Ducan
Sistimi ea phepo ea Dr. Ducan e na le lipheo tse peli tsa mantlha.
- Ho theola boima ba 'mele ka ho noa lik'habohaedreite tse fokolang.
- Ho kopanya sephetho ka ho hlahisa tloaelo e nepahetseng ea ho ja ho motho.
Melao-motheo ea lijo.
- Lebaka le ka sehloohong la ho ba motenya ke ho ja lijo tse ngata tse ntlafalitsoeng tse nang le lik'habohaedreite tse ngata. Batho ba tloaetseng ho nona kapele ba hloka ho tela lijo: tsoekere, phofo, lino tse tsoekere, libanana, morara. Lijo-thollo le pasta li ka jeoa ka bongata bo fokolang, eseng habeli ka beke.
- Liprotheine ke 'mele ea rona e ahang. Ho thata haholo hore 'mele ea rona e silehe, matla a mangata a sebelisoa ho e ts'oareng. Matsatsi ao motho a jang lijo tsa protheine feela a bitsoa "litlhaselo". Qalong ea lijo, matsatsi a 4-5 a tlhaselo a khothaletsoa, nakong e tlang, "tlhaselo" e lokela ho hlophisoa hang ka beke. Letsatsing lena, o ka ja nama e se nang mafura, likhoho, mahe, tlhapi le lijo tsa leoatleng, lihlahisoa tsa lebese tse se nang mafura a mangata. Nama e ke ke ea halikwa, e ka belisoa kapa ea pheoa ntle le oli. Ho ja lijo tse ngata tsa protheine ho beha khatello e ngata liphio, ka hona "tlhaselo" ha ea lokela ho hlekefetsoa.
- Bran ke mothusi ea ka sehloohong ntoeng ea ho loantša boima bo feteletseng. Ba loantša ho ja ho tlōla - ka ho monya metsi, matlapi a korong a eketsa haholo, ka hona a fokotsa maikutlo a tlala. Fokotsa khalori e leng lijo. Li tlameha ho jeoa letsatsi le letsatsi.
- U ke ke ua lekanyetsa lijo tsa hau lijong tse le 'ngoe feela' me ua iqobella ho lapa. Lithibelo tse joalo li lebisa khathatsong ea kelello le pherekano ea lijo. O hloka feela ho ithuta ho pheha lijong tse amoheloang. U ka ba oa etsa kuku ho latela Dukan!
- Ho ikoetlisa letsatsi le letsatsi. Ho theola boima ba 'mele holim'a setulo se kang bethe ha ho khonehe. Ha ua tlameha ho ea jiming, qala ho tsamaea metsotso e 20-30 ka letsatsi.
Bophelo bo botle bo itšetlehile ka phepo e nepahetseng. Joalokaha polelo e ea - "re seo re se jang." Li-pancake tsa Dukan ke tsela e ntle ea ho fapanya lijo tsa hau ntle le ho senya bophelo ba hau. Sebeletsa lipanekuku ka yogurt kapa spaghetti, pheha ka ho tlatsa: nama e halikiloeng kapa e halikiloeng, itšoare ka li-pancake tsa chokolete. Ho ja lijo tse monate le tse phetseng hantle lapeng ho bonolo.